A Day’s Worth of Fuel

Maximize your results in the gym with this simple one-day meal plan.

First fuel and refuel your training with carbs and protein. Increase or decrease your fuel based on your training needs. Plan your breakfast, lunch, snack and dinner, and be mindful of your training time. With enough time in between, you can eat a meal prior to training, or recover with a meal immediately afterward; otherwise, fuel with supplements. Your snack can be placed anywhere during your day. And of course, drink water!

You’ll notice that these meals are heavy on plant foods — that’s the way to create diets that are dense with vitamins, minerals, phytochemicals, food factors and fibers that contribute to total health and tissue growth. Try to include three to five fish meals per week to keep your brain and central nervous system operating at peak capacity.

(For more on eating like an athlete see Eat To Grow Lean Muscle)

Meal Plan


  • 4 ounces protein-rich food
  • 1 cup cooked or raw vegetables
  • 1 fruit
  • 2 fat servings
  • water, coffee/tea

Menu Option

  • 1 whole egg + 6 egg whites, 1 cup sautéed onions and mushrooms
  • 1 whole fruit or ½ cup juice, 1 teaspoon olive oil + 2 tablespoons
  • 1/8 avocado


  • (any time that works for you)
  • 1 cup plain nonfat or low fat Greek yogurt
  • 1 fruit
  • 2 fat servings

Menu Option

  • 1 cup yogurt
  • ¾ cup blueberries
  • 1 tablespoon natural nut butter


  • 4 ounces protein-rich food
  • 1 cup cooked or 2 cups raw vegetables
  • 1 starchy vegetable/whole grain serving
  • 2 fat servings

Menu Option

  • 4 ounces roast turkey slices,
  • large mixed green salad,
  • ½ cup yam/cooked grain/1 bread slice
  • 2 teaspoons olive oil for salad dressing


  • 4 ounces protein-rich food,
  • 1 cup cooked or 2 cups raw vegetables
  • 2 fat servings

Menu Option

  • 4 ounces grilled wild salmon,
  • 1 cup cooked asparagus,
  • 1 teaspoon olive oil for grilling/8 large olives

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